Siri’s health benefits

Seafood is related to a healthy diet and several health benefits, which is why it is increasingly gaining ground on Brazilians’ tables. A source of proteins, minerals and vitamins of the B and omega 3 complex, it is not only on the coast, even those who live far from the beach have already surrendered to the flavor and properties of these foods. Among the seafood that has been representing the healthy diet menu is crab .

Crab is an indispensable crustacean in northeastern cuisine, as well as crab, guiamum and recipes including these foods are well disputed by tourists. Although it is only found fresh in coastal cities, there is frozen crab meat, which is distributed throughout the country.

One of the properties of crab is that it is rich in proteins, which gives it the property of producing enzymes, antibodies, hormones and building all tissues in the body, including muscles. Crab meat, like fish and seafood, is white and considered healthier than red meat, even replacing it without nutritional loss.

Crab is a great source of calcium, magnesium and phosphorus, important nutrients for maintaining bone health, and its consumption is a good option for the elderly, who suffer most from bone and joint disease. It also has zinc and vitamins A, B and C, which are allied in boosting immunity.

In addition, another benefit of crab is the fact that the meat is low in calories and has less than one gram of fat in 100 grams of meat, and this fat is unsaturated, considered good for the proper functioning of the heart. As with some fish, crab meat is also a source of omega 3, responsible for lowering bad cholesterol and protecting against cardiovascular disease.


Crab meat is a source of proteins, vitamins and minerals essential for the proper functioning of the body, all with few calories. In 100 grams of crab meat, there are 93 calories, less than the same amount of red meat.

Speaking of meat, crab has white meat, considered healthier and less fatty. Crab is a great source of protein. About 100 grams of crab meat has 17.6 grams of protein, 1.3 g of carbohydrate.

Crab contains a good amount of calcium, magnesium and phosphorus, responsible for bone health and maintenance. In 100 grams of crab meat, we find 107 mg of calcium, 261.7 mg of potassium, which is excellent in preventing injuries, essential for the proper functioning of the nervous system, muscles, heart and for the pH balance of the blood and 1.9 mg of iron, which prevents anemia, helps with growth and improves oxygen delivery to tissues.


Fish and seafood are always associated with a healthy diet and they have several nutrients that bring benefits to the body, but an excess of seafood can be harmful.

Fish, shrimp, crabs, shellfish, squid and other seafood are rich in protein, provide amino acids that help the body build new tissue, in addition to enzymes, hormones and antibodies. They are sources of the so-called “good fats”, which help to reduce bad cholesterol and protect against cardiovascular disease.

On the other hand, squid, shrimp and crab have cholesterol, like other seafood, and need to be controlled, especially in the way they are prepared for consumption. Seafood is fattening depending on the quantity and form of preparation. The ideal is to consume roasted or grilled fish and seafood accompanied by light sauces and vegetables. When fried, they only add fat and lose some important nutrients.

Therefore, crab meat is fattening if consumed in large quantities and depending on the way of preparation and side dishes. Nothing in excess is good and, for a healthy lifestyle, we must combine good nutrition with physical exercise. Therefore, pay attention to the nutritional information for each food.


In seafood, the most caloric, considering 100 grams of raw foods, are lobster with 112 calories, shrimp with 106 calories and crab with 94 calories.


Widely consumed and appreciated, crab meat can be prepared in different ways: in savory dishes, such as coxinhas and pastels, in the much loved crab cone, it can be fried, cooked, roasted, among others. Below, we’ll give you some recipes to prepare crab dishes at home and enjoy the benefits.


Ingredients :

  • 500g of crab meat
  • 3 slices of unpeeled bread
  • 1/2 cup (tea) of milk
  • 3 tablespoons of oil
  • 1/2 chopped onion
  • 1 chopped garlic clove
  • 2 tablespoons of chopped parsley
  • 1 teaspoon of tomato paste
  • 3 gems (one for brushing)
  • Breadcrumbs for sprinkling
  • grated parmesan cheese for sprinkling
  • Salt and black pepper to taste
  • 6 crab shells to assemble

Preparation mode:

In a bowl, place the milk and bread. Wash the crab meat well and drain to remove excess water.

In a saucepan, place the olive oil and bring to medium heat. Add onion and garlic and saute for 2 minutes. Add the crab meat, parsley, tomato paste, 2 egg yolks, bread mixture and season with salt and pepper to taste. Stir well and cook over low heat for 2 minutes.

Put this mixture in the cones, brush with the yolk and sprinkle with the breadcrumbs and Parmesan. Place the cones in a preheated oven at 200 degrees for about 15 minutes or until golden.


Ingredients :

  • 500 grams of crab
  • 2 col. (soup) of olive oil
  • 1 col. (soup) of margarine
  • 1 clove of garlic, finely chopped
  • 1 chopped onion
  • 2 chopped tomatoes
  • half red or yellow pepper
  • 4 col. (soup) of chopped parsley and chives
  • 100 ml of coconut milk
  • 2 col. (soup) of wheat flour soup
  • ½ box of sour cream
  • 6 eggs

Way of doing:

Saute the garlic and onion in oil and margarine. Add the tomato and pepper and cook for a while, until the pepper softens. Add the crab and coconut milk and boil for approximately five minutes. Add the flour and green scent and set aside until it gets cold.

Separate whites and yolks. Beat the egg whites in snow until they form firm peaks. Mix egg yolks little by little, beating with an electric mixer. Add the cream, mixing slowly with a spatula or spoon, to maintain the airy appearance of the mixture. Season with a pinch of salt.

Divide the egg mixture into two parts and mix one with the crab stuffing. Grease a baking dish with margarine, place the crab with egg cream in it and spread the rest of this cream on top. To finish, decorate the dish with slices of peppers, tomatoes, onions and place in a preheated oven for about 20 minutes or until golden.


Ingredients :

  • 3 tablespoons of olive oil
  • 1 large chopped onion
  • 3 crushed garlic cloves
  • 800g of clean crab meat
  • 1 lemon juice
  • 5 chopped seedless tomatoes
  • 1 small green pepper without seeds and chopped
  • 3 tablespoons of chopped chives
  • 3 tablespoons of chopped coriander
  • 1 teaspoon of salt
  • 1 glass (200 ml) of coconut milk
  • Pepper sauce to taste (optional)
  • 1 tablespoon of cilantro to sprinkle (optional)

Preparation mode:

In a pan, put the oil and saute the onion and garlic. Add crab meat and lemon juice. Stir for approximately 2 minutes. Stir in the tomato, pepper, chives, cilantro, salt and coconut milk. Mix it up. Lower the heat, cover the pan.

Let the crab cook for another 10 minutes, stir occasionally. Add the pepper sauce, sprinkle with cilantro and serve.

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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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